Monday, February 13th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 10 days!  Register with the CrossFit Defined team HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. Register HERE.

Olympic Weight Lifting Technique Class @ Lincoln Square 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th

Whole30 Nutrition Workshop – Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

Manage Your Macros Nutrition Workshop – Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p


A.
Back Squat
-Take 8 minutes, building to working weight @ 65%+ of 1rm
-Add 5-10lbs from last week’s working weight
-Maintain the same amount of reps for each working set from week 1!

B.
3 Working Sets:
Back Squat @ 65%+ X 6-10 reps
Kipping Handstand Pushups X sub max set
(Aim for 1/2 the number of reps of a max effort unbroken set)
Single Arm Bent Over Row X 6-10 reps each side (AHAP)
Rest as needed after each set

C.
8 Minute Amrap
Ascending Ladder: 3,3,6,6,9,9,etc…
Power Clean and Jerk
-using no more than 50% of 1rm
-Competition RX: 135/95lbs
Bar over Burpees

D.
Bonus: “The Grind”, (to be completed after class)

3 Rounds:not for time;
Banded Face Pulls X 20
Bent Over Plate Raise: Y,T,W X 10 each
rest as needed after each set

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Another great packed OLY class at CFD!

Another great packed OLY class at CFD!

Sunday, February 12th, 2017

Next On-Ramp Classes for 2017: Contact Coach Cara at Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


Lakeview Training:
9a – Simulated Long Run
10a – KB WOD
9a to 11a – Open Gym

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD

SLR Programming:  Today will not be a technical day but it will make you work. More details when you show up.

KB Programming: 

A) Skill Strength – Turkish Get Up x1 (each side)
** Spend 10 Min working on your TGU.
** Work 1 rep on each side going back and forth. Rest as needed.

B) For time:
4 Rounds:
30 Double Unders (60 singles)
25 KB Swings
20 Mountain Climbers (L + R = 1)
15 Pull Ups
** Rest 60 seconds at the end of each round.

B) Finishing Move – 3 Rounds – Ab Wheels x10 + Hollow Body Rock Hold x20s

Saturday, February 11th, 2017

Saturday @ LV: OLY Class at Noon: Cancelled! Join us at CrossFit Illumine to support 6 of our CFD athletes competing in a USAW Weightlifting Meet.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. Register HERE.

Next available On-Ramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Team WOD
12p – Olympic Lifting (canceled for today due to the Illumine Weightlifting Meet)

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a – Team WOD
2:30p – Chicago Rugby Strength & Conditioning (private group)

Team WOD Programming: 

Strength Accessory Work – 3 Rounds of Farmer Carry x200′ w/ a brisk walk + Double DB Hang Power Clean (demo)  x10

Teams of 2.  Complete the following.
** Every round the work increases and the rest decreases.
** Split the work up however you like. Each person must do at least 1 rep at each movement.

Round 1 – 5 Min Cap
200m Row
Hang Power Clean x10 (use 60 – 70% of your 1 rep max)
Box Jump x10 (you must step down)

Round 2 – 5 Min Cap
250 Row
Hang Power Clean x12 (use 60 – 70% of your 1 rep max)
Box Jump x12 (you must step down)

Round 3 – 5 Min Cap
300m Row
Hang Power Clean x14 (use 60 – 70% of your 1 rep max)
Box Jump x14 (you must step down)

Round 4 – 5 Min Cap
350 Row
Hang Power Clean x16 (use 60 – 70% of your 1 rep max)
Box Jump x16 (you must step down)

Round 5 – 5 Min Cap
400m Row
Hang Power Clean x18 (use 60 – 70% of your 1 rep max)
Box Jump x18 (you must step down)

Strength Cafe / Strength Bias Programming:

Part 1 – Push Press.  Sets of 12 – 10 – 8 – 6 – 4 – 2
** Start light and then build in weight until you get to a heavy 2 rep.
** 1 Drop Set for 8 – 10 reps at 60% of your heavy 2.

Part 2 – Front Squat. Sets of 12 – 10 – 8 – 6 – 4 – 2
** Start light and then build in weight until you get to a heavy 2 rep.
** 1 Drop Set for 8 – 10 reps at 60% of your heavy 2.

Part 3 – 3 Rounds of Bicep Curls x10 + Russian KB Swings x15

SWOD – Heavy DB/KB Snatch x60 (8 Min Cap)
** Starting w/ burpees and every min on the min stop what you are doing and hit 4 burpees.
** Continue on until you complete 60 Snatch Reps (30 each side).

Taste the KoolAid.

Taste the KoolAid.

Friday, February 10th, 2017

New Cycle Starts this week!

The 2017 CrossFit Open Starts in 14 days!  Register with the CrossFit Defined team HERE! 

Saturday @ LV: OLY Class at Noon: Cancelled! Join us at CrossFit Illumine to support 6 of our CFD athletes competing in a USAW Weightlifting Meet.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


A.
Sumo Deadlift with pace
-Building to heavy 3 for the day
-Pace: 1.1.3.0 (1 second up, 1 second at the top, 3 seconds down, touch and go)
-Take 15 minutes

B.
5 Minute Mobility
Situp to Straddle X 1 minute
Band Assisted Pancake Split X 2 minute
Calf Smash with BB X 1 minute each side

C.
CrossFit Open WOD 14.1
10 minute Amrap
30 X Double Unders 
-sub with 45 seconds of single unders
15 X Power Snatches 75/55lbs
*Recording total rounds and reps completed

D.
Bonus: “The Grind”, (to be completed after class)

3 Minute X Max Strict Chest to Bar Pullups
-Scale to strict pullups, ring rows or negatives!

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

DSCF5994

Thursday, February 9th, 2017

“Free Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! 11a on Saturday, February 18th. Register HERE.

2017 Onramp Dates: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
- Lakeview: Starting Thursday, March 2nd
– Lincoln Square: Starting Monday, March 6th


CFD Lakeview Specialty Classes:
7p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes
5:30p – Strength Bias
6:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

Open Gym Today: Come in today and challenge the coaches to help you improve a movement that you are struggling with. Challenge the coaches to create a training day that works just for you. Just come in the doors and work hard. Check the schedule for the entire list of open gym times. The options for “Open Gym” are endless. You just have to come ready to train, we will do the rest.

Strong website links for your enjoyment.  Click below.

Is he talking about his beard or life?

Dust off your exercise ball. 

A decade of fitness.  It’s time for the CrossFit Open!

 

Laura & Mark representing CFD from across the globe!

Laura & Mark representing CFD from across the globe!

Wednesday, February 8th, 2017

New Cycle Starts this week!

The 2017 CrossFit Open Starts in 16 days!  Register with the CrossFit Defined team HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. Register HERE.

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Fix your Shoulders- The shoulders figure into every upper body exercise. If your arms are moving, that movement is occurring along the joints that comprise the shoulder. Get rid of shoulder pain and start moving correctly. The answer is simple: consistency!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


A.
Hang Power Snatch: Triples
-Take 15 minutes
-Build to a heavy set of 3
*Advanced athletes: catch in full squat

B. 
10 minute Quality Amrap
2-5 reps X Toes to Bar
2-5 reps x Chest to Bar Pullup
2-5 reps x Bar muscle ups
Rest 1 minute
(Choose a rep scheme that is obtainable for each round. Something between 2-5 reps)
*The coaches will have an option for athletes that want to improve their kip swing, toes to bar and pullup strength!

C. 
Tabata X 6 Rounds; 20 on/ 10 off
Jumping Lunges
Vups or Abmats
Pushups

D.
Bonus: “The Grind”, (to be completed after class)

10 Rounds X 2 Minutes on Assault Bike, Rower, or run!
Rest 1 minute between sets

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

The Trodo killers!

The Trodo killers!